Mar 6 Building Legends Podcast - Jon Christenson

Ryan: All right guys I'm here with John Christenson aka "The Bearded Bell" aka "Big Red". And before we get into it I you know how I met him. I kick box at a local gym here and this guy came in and the reason we call them big red if you see a picture I mean he's a big guy but he's not that big. You would probably wonder why? He was one almost 300 pounds.

Jon: 278 when I came in.

Ryan: And that was even down from what you were before.

Jon: Right yeah. My max I was 320.

Ryan: And now he is an amateur Muay Thai fighter and a physical fitness guru. And when it comes to things like kettlebells there's nobody better at it. I don't know anyone else I would go too. So what kind of got you started on that journey.

Jon: What got me started on the journey. I mean growing up I was always a bigger kid. I came from a bigger family that, I mean my dad was from Minnesota and there was always meat and potatoes, Wonder Bread and butter. I mean you know it's like a classic. And I always had the excuse of you're just big boned. Don't worry about it. You know, so it was like there's this, It was normal for me to be big and then I finally I mean growing up pullups weren't ever even the thing that I could consider as a little kid. But then once I hit a certain point in high school or so or just after high school I realized that I didn't want to be the big guy anymore and I felt really uncomfortable with the limitations that, I mean, more than anything my stomach had, you know, just like bending down and doing stuff my, stomach felt like it was in the way and it was like your physical being is hindering you from doing stuff. And then from there it was like, all right like let's figure this out. So when I had done workouts in high school barbells and stuff and I was always kind of boring and then I got 135 lb kettlebell and it changed my world. I mean my forearms hurt. My lungs were on fire. It was just like a total body killer. And I lost some weight but it wasn't enough. I mean I would get down and that's when I was at like 320 and I'd get down in the 290s and I'm like "Hey there we go like I'm under 300. That's all that matters." And then I really changed my diet. I started reading stuff from what Rob Wolf and like started looking at stuff about the paleo diet just kind of like, diving into the different followings of that and played around with that. And then I got down to at one point I was like 240. And I thought that I had the answer, I was like "There it is super easy. You did the work it's easy." and I went back to eat poorly. Still working out but eat really, really bad and partying all the time stuff and I put the weight back on and then that was when I realized I was like "Dude why did you let all that hard effort go to waste?" You know and then that's when I finally made the decision that it was a lifestyle change, not a diet, it's not a quick fix, not a pill. This is habits that you have to create that are sustainable for a whole life. Because I'm not it's not just this one sure thing that is done you know.

Ryan: It's kind of a bummer I went through the same thing where I was big and we go through especially as men, women don't necessarily have it because their whole life they're told they're supposed to be small. Men are told that they're supposed to be big and especially as a teenager you're growing up and my dad always talked about the big men and the guys that were 200 pounds. I had friends that were 145 and he used to say he would say "145 pounds of mean." and it was a joke. It was 145 lb guy going to do to somebody who's big like me. And so you know my goal was to get bigger. But it wasn't the right way it wasn't lifting it was just eating as much as you can, because you're a growing boy. You know so you eat as much as you can. And now I mean we both do Muay Thai together, you know at the 145 guys are like, something to be scared of! They're going to run around you all day.

Jon: They hit hard and they move fast. It's crazy, Jake Haas man.

Ryan: Yeah! So I mean, I totally get that and then I went through the same thing where I got it down to 175 and it was like "Oh, I can coast from here!" And you really can't. But we took different routes. I mean we both do Muay Thai, but I am a traditional lifter. It's mostly comes from my brother but I do mostly Olympic lifts, barbells, stuff like that and then if I'm not doing kickboxing I'm running. And I've noticed that you've kind of strayed away from that. Is there any particular reason that you would stick with functional I guess is more of the word.

Jon: Yeah. Yes. And I mean most moves, I mean are pretty functional unless you are on a machine and the machines doing the lifting or doing the movement pattern for you. To me kettlebells were just, they were a lot of fun. I mean you can load single sided with a barbell and you can load single sided, it's a lot harder and you can do that get ups with a barbell. But even when you load up heavy it becomes more about balance and if you do a Turkish get up with a kettlebell I mean you feel the kettlebell has a will about breaking your arm, it makes it different. I know people who it's like "I can do a 275 lb get up with a barbell." I'm like "OK, let's try your kettlebell get up." and then they go with 53 and their like "I can't do it, why?" I'm like "It's just different." Holding that weight how you stack it. So there was a different aspect to it that to me translated really well in fighting protecting your forarms and building that and then holding the weight up against your body that it just appealed to me a little bit more. There are certain things that I do like to do with the barbell and and I'm not going to say that kettlebells will work for everyone or that bar balls aren't the answer. You know if it works for you it works for you. I'm not trying to turn anybody off. But ultimately there are other opportunities out there someone who is like you should only do this. I dont really agree with that. You got to find out what works for you and so what worked for me was they were fun. I couldn't take them anywhere with me. So I was like if I went down to San Francisco I mean they have beautiful parks, if we went to the beach, we went camping I could take them with me and boom, there is your Gym and it's just one weight. And now since then I've actually got some pretty cool adjustable ones that go anywhere from 20 to 50 pounds. So with two of those I mean I can hit anything, anywhere, anytime. I take them around in a bowling bag which is pretty cool.

Ryan: Yeah that's that's great. Do you happen to know the brand that you prefer on those adjustable ones just for the listeners?

Jon: I don't know off the top of my head where I got those or what the name of them. They're only sold at Dick's Sporting Goods. There are ones that I'd really like to try out from Kettlebell Kings its a competition bell. So it's all internal and it comes with all the weights in it and it goes up in two kilogram increments. Anywhere I think it's from 18 pounds to 62 so it's pretty heavy. It's like 250 bucks but the cool thing is the kettlebell stays the same size. So like typically with like your old style, like with the Apollos, as they get bigger the bell size changes. The competition Bells cool they just fill it with different weight, So the size is always the same. And then you get used to how it stacks on your body and then once you're used to it the body doesn't have to make anymore adjustments which it will be cool to try on one of those adjustable kettlebells.

Ryan: And normally just for the listeners I would try to get you guys a link and I still will. But the problem is with kettlebells is the shipping is just astronomical. You buy $100 kettlebell and it's $50 in shipping because it's just this you know 60 pound chunk of metal that they have the U.P.S. guy is dragging into the door, I think Onnit had a commercial where he's dragging the box. So you know that's something to consider if you're looking into these but they definitely are a great way to lift and not be stuck to a gym. You can do your squats with them you can do your presses with them. And then the one thing that you can't really do with barbells safely that you can do, I'll say is you can really work on your balance and things like that, because if you start swinging a barbell around it can get pretty dangerous.

Jon: Absolutely. Same thing too with the hand-eye coordination and just kind of rhythmic and rhythm. You can move and slow with the kettlebell freely and transfer from hand to hand doing single exercises or even dual loading and then doing like seesaw presses a renegade rows where each arm is moving kind of opposite each other. It's a different way of moving which taxes your body in a different way that you can't really hit with a barbell the barbell is fixed in one way and it's all moving together which I like and that adds something totally different too. And then even bottom up, where it gets much more grip intensive words like you know with a really light weight and put it bottoms up and then all of a sudden, you know, it's like oh my goodness these stabilization muscles are hitting that I didn't ever even know about.

Ryan: And what he means by bottom up is usually a kettlebell you hold with the handle in your hand you let the bell hang and against your arm. This you turn the ball up in the air which kind of gives you more of a pendulum effect on top of your hand. So that's why it's unstable. And I mean if he wants more arm strength that's going to be the way to go.

Jon: Yeah. It's also been called pistol grip too like the pistol grip cleans where the kettlebell is vertical and the bottom of the Kettlebell would be pointed up towards the ceiling.

Ryan: So if you played around with any other, I guess go back to functional training, things like steel maces or anything you would like to try or think that the beneficial?

Jon: I love still Macea. Also I feel like you can interchange them with sledgehammers. Another thing I like where do I get a steel mace, just go to the hardware store and buy a hammer, it's the same thing, it's a weight at the end of a stick. I've also seen this guy on Instagram but he did a plastic fishbowl with a bamboo stick in it and then he filled it with cement and he made his own steel, I guess cement bamboo mace and kind of do it yourself project. But yeah I really really like those again functional movement a lot of rotational strength that you can get and that translates really well for golfers, hockey players, tennis, baseball, I'm trying to think what sport doesn't use rotational strength right. Mean absolutely everything.

Ryan:Absolutely. So what was one thing, I mean other than like you need to get in shape, it's easy to have that motivation for a while, but what are your other motivations? Now you're starting your own physical training business and all of that, what kind of keeps you pushing towards that goal and that success? Like is there anything you get up in the morning it's like a mantra or a saying.

Jon: I personally don't have any mantras that I consistently say to myself but typically in the morning I wake up before work and the like A tracks or YouTube or some form of listening to motivational speeches which I like to listen to Gregg Plit, C.T. Fletcher, Alan Watts, stuff like that and just constantly listening to people talking about the success that they've had and kind of promoting, It's like once you get to a certain level of success you should, I like I look back on that path that I've had and it's fantastic, And people are like oh you look great in this, so you're done? Nah man and I feel like I'm just getting started right so I like look back on this journey that I've had and it's epic, But I still like my end goal constantly changing and constantly growing so as I get better it builds more confidence. Thinking like before it was like I mean maybe I can do personal training but I'll never own my own company. That was like after I started getting confidence and I started feeling stronger and I started training people, I realized no this is actually pretty doable on then that goal changes and grows and then it constantly it's a snowball effect right. As you build that confidence so that's kind of listening to them in the morning. Another guy I really liked to on is Elliott Halls. He's got some really powerful stuff out there. I think it's called Strength Camp, But he does some good philosophy stuff. I mean the mind is the biggest thing that you train in the gym, really the biggest thing that changed for me, Yes, Physically I did change but mentally I, I grew, I had more confidence in myself, mentally I had more I had more stamina to last and think about things. And it really I became happier I became more positive, it was easy, it's easy to keep going when you have those things going and again once they compound and it becomes second nature it's like even on days off I don't even want to sleep in that late, because in my mind it's like I don't want to undo all that work that I've set. Right. I mean every now and again I will have a day that I sleep in. And you know I'm human.

Ryan: Yeah that's, If you guys listen to our last podcast, working out definitely one way that just seems to kind of make life easier. And once you start going to the gym, It sucks, you're going to have to force yourself to go every day and or you know as many times a week. But there is going to be a point where you miss it, any day off. You hear guys say no days off and then they wear it like a badge of pride but really in their head they don't want to take a day off because they enjoy it. And that's something you will get to learn once you start exercising a lot because it becomes enjoyable. So that's definitely a good thing to know if you're starting a journey into fitness. One thing I will say going back to his motivational speeches if you don't know where to find these, I mean YouTube is great but there is a Pandora station called it's Rob Bailey and If you don't enjoy his music I get it. It's kind of a weird mix of rap and rock and that kind of thing. But every once in a while it goes into these motivational speeches and if you are lifting and you don't know Fletcher, explicit content definitely, but that man will get you fired up. And if he doesn't you need to really look in your life because that guy will give a cold fire started for sure.

Jon: Absolutely. He's got a pretty cool documentary too on, is it Netflix. I think it's called C-T Fletcher and it's just like his story about him opening up his gym and something else. Yeah it's awesome I highly recommend it some.

Ryan: It's on. Oh what is that? There's a there's a lifting company that they've made. I think was Golden Age of Iron. But anyways it's My Magnificent Obsession.

Jon: Generation Iron!

Ryan: There you go. And it's my magnificent obsession by C.T. Fletcher, It's a great video. The guy came from nothing and had cancer or some sort of illness.

Jon: I mean he was a he was a professional Power Lifter and he had the world record for bentch or for curls for strict curls and Yeah. And then just from out of again poor, poor dieting and stuff like that. He talks about it in the movie. He ended up having triple bypass surgery and flatlined on the table during surgery and stuff it's crazy. Yeah. He had a bunch of heart problems really and he even said it was because of I think it's because the meals that he was eating and then again intense excercise that he was putting it I mean it's not just one thing. I feel like you need culmination of a lot of different things to stay healthy.

Ryan: Generation iron is kind of a bodybuilders paradise. It's hard to get into for some people it's great for people who lift. But yeah if it kind of turns you off that's a good one. And they did just put it on Netflix which is amazing that Netflix picked that up. If you really want to get into the bodybuilding when they have another great film called Generation Iron and it's about Arnold Schwarzenegger and the golden age of bodybuilding it is absolutely incredible.

Jon: I feel like even if you don't like lifting like I wouldn't necessarily say. I mean I like watching people lift and doing stuff like that but just listening to their dedication and listening to their obsession with their goals and what they're willing to sacrifice for their goals I think that anyone can take that away. If you want to own your own business, if you want to become an actor, if you want to become a dancer, or whatever it is I think you can take something away from their dedication towards what they want to do, a lot of them don't, I mean they don't make money besides sponsors once you get really, really famous and you get big I mean, until you make it, you're grinding hard just for a dream again that no one else can see but you.

Ryan: So especially Arnold. He had some mental tactics and things like that going into those competitions and it's really, really interesting to hear. I definitely highly recommend that. Speaking of movies is there any movie that you hear like pumped on? This is what I watch every month?

Jon: the Dark Knight trilogy I can watch any one of those three at it any time if it's on TV and I pass by on one of those and like boom that's my jam. [7.4]

Ryan: Which one is the favorite? Second? Heath Ledger? [3.6]

Jon: I don't know. That's tough. I go back and forth between those two but I really, I know that his voices is edited for the movie and stuff but the way that Tom Hardy does Bane. Yeah I was going to say is I loved Heath Ledger as the Joker is one of my favorite jokers but Bane killed it he was so strong he puts fear into him but he also puts hope into him at the same time.

Ryan: Hardy is awesome. That guy is just an absolutely magnificent actor. Jumping back on to health, The one thing I definitely wanted to talk to you about was I've seen you do. Cryotherapy! Have you noticed any positive benefits I mean how many times have you done now?

Jon: I've done it three weeks in a row and actually I have an appointment set up for the morning right after my flight which I'm pretty excited about getting it. I noticed right away. I mean you step out of that cryo-chamber and it only goes up to about your neck so your heads out of the machine and you're wearing gloves and booties. And then men have to wear underwear as long as there's no metal women I guess can go nude if they want to. So I noticed I felt like just a rush of energy right after, you get out your hyped, you know its that endorphan rush. A lot of it helps pull the fluid out of your joints and goes back into your core and then recirculates and gives you fresh blood everywhere. So I notice my joints felt better throughout training and through weeks and stuff like that. It could be, could help with some muscle soreness too but also I've been getting a massage and doing chiropractic and doing some mobility stuff and I know that I've been working towards peaking for this next weekend so I just I feel good anyways but I really, really like it. I don't like ice baths all that much. I mean I really don't like doing that. And to tell you the truth I mean it's completely different once you get to a certain temperature I mean, there's three different levels and I've only ever been on level one. And you can go up to three minutes from the first time. I don't recommend going for three minutes unless you can. I push myself and I was like "Let's do it so we can get to." So the temperature I got to was negative 135. And to tell you the truth that didn't feel that different from when I had them positive negative 80 or 85 whatever it was because it was just once you feel pins and needles cold right. You get to a certain level and you're like OK.

Ryan: And it's mostly a dry cold right. Because it's gas?

Jon: Yeah. Yeah. I mean nitrogen or something like that some gases Yeah it's a total dry cold. It's blown on you from one direction and then you rotate. But it really I mean early mornings in the gym hit and pads and stuff, My toes stay cold, Yeah, And that hurts. I rather do cryo. Like I would rather do cryo doesn't hurt that bad it feels. It feels good.

Ryan: Yeah. No. That's something me and Jon work on Saturday mornings and especially you right now, the floor is not warm. There's no heater in here and you feel it until the end of class and basically the only time your feet warm up is when you get back in the car.

Jon: Yes so yes. And that's the same thing like standing out and trying to ice your windshield when it's all defrosted to try and go to the gym in the morning it's like even if it takes me 30 seconds. That's so much worse than the cryo therapy. It's just like it's a different type of cold. So I recommend trying it might not be for you might not be for anyone. It works for me. I like it. I think the power of your mind goes into it as well. If you go into a being like this going to work, this is just a joke. You're probably not going to experience as much. Go in with an open mind, you know when you're just willing to experience it for what it is. I think you'll take much more out of it.

Ryan: Well absolutely. I mean there's been studies on the placebo effect but people kind of discounting it as "Oh well you're not. It's not real if it's the placebo effect." That's not necessarily true. It's just your body reacting, you can have your body react to something because your mind is telling it to react that way. It doesn't mean that you have to have a chemical or something happening to create that reaction other than your own mind. So that's definitely a good thing.

Jon: Relating back to fighting it's like that's composure right. Sometimes you take a punch to the face and you don't want to let the person know that it that hurt or that it actually works. You just you try and show no emotion on your face. I feel like sometimes you go into that mentality where it's like I'm not going to let this phase me I'm not going on you know. I mean so I agreed the power of the mind it opens you up to it or can shut you down to whatever you're experiencing.

Ryan: Yeah I mean that's that's a huge and that's one of the things that we try to express on the podcast is to change your mindset to create a better life because that's key number one, key number one. So other than Muay Thai, other than Kettlebells, What's your favorite thing to do? Hobby wise, and you can't say working out.

Jon: I know or I that's a tough one because it's like I feel like that's constantly when I'm doing like is rolling out mobility work. That's all the same thing. I like being outdoors. I like going for hikes. I'm into, I guess active meditation where I'm working on grounding myself while still being able to do things. I feel like I, Im not trying to say that I'm like a higher functioning human being than anyone but I feel like there's a lot of, I have a scatterbrained going on and there's so much that's happening that sometimes if I can just like go out and walk and then there's birds chirping and there's water going and there's all that background noise kind of silences my inner monologue and helps me. I really like the beach are well grounded there because there's constantly, I mean there's animals, there's waves, there's so many different elements and we live in the perfect area to hit any kind of trails and mountains, we're so close to snow, beach. I mean take your pick right you can do anything. So I feel like that's probably one thing that I really like. I've always wanted to get into hunting which I haven't, but that's something that I'd really like to do. I have a couple of shotguns and a 30-06 that I love to go shooting and do stuff, I don't take them out nearly as much as I would like to. Again I think it's just time because of how focused I am of business right now that's what it's come.

Ryan: Hunting's very hard especially here. If we were in the south or something like that where hunting is available it would be a little different. I have gotten into hunting and kind of gave up on it until you find somebody on private property who invites you because it's almost impossible with the California rules and you can't hunt on government land. It's all kind of shut down and people are constantly like reporting you if you try to go out and hunt anything like that. Definitely have to see. And I think you've mentioned that you're scared of sharks but I'll have to get it away from you because Ill have to get you to go diving with me. You might have to come diving with me because. Yeah. Place your fear Jon.

[00:23:39] Jon: I am actually in on that. I will tell you there a gentleman who trains here at Phas3 who told me he was talking about how he swam from Alcatraz to San Francisco all these different times and I'm like, there's two things that I never really wanted to do, right. Like I don't want to be in water with sharks. I don't want to jump out of an airplane but I'm like I've got to face at least one of those fears and as he's talking about and talking about it's like, I think I can do it, I think I can do it. And then I'd like to watch videos of drones flying over and it's just like you see the size the sharks are like no way.I might, I might. Who knows?

[00:24:14] On any given day I'm always willing to try something new and something that sounds kind of fun and a lot about cause you're talking about going abalone diving and that's like you got to go down and hold your breath, I mean that sounds fun and exciting. You know I imagine the adrenaline kicks off some of that fear right.

Ryan: Well and what will what we'll do if you're interested in going is you go out and you start on a calm day and trust me where we're at, You're not worried about a sharks there. You might be a couple of spots where, Yeah I mean if it really wanted to, but once you realize that they don't really want to you're fine. And if you actually look on our Facebook page there was a video of guys swimming with a bull shark and holding onto the fin and getting pulled around by this thing did not care they were there, did not want to eat them. They're kind of misunderstood creatures. Five people a year die and I just say like I'm not lucky enough to be one of five I'm just not.

Jon: And if you are kind of wear that with pride. Like Yeah Whatsup!

Ryan: I'm one of those weird people that like I've always thought it be cool if I was out hunting to get like swiped by a bear you know and have the scars or something like that like not very many people get to wear those.

Jon: Did you see that dude who swiped by a bear and was video taping it? I'm curious like I don't want to get attacked by a bear, I really don't want that. Yeah. I'm curious how you handle the situation. Right. Can I myself after, Like well, "I'm going to go to the hospital" like he's so nonchalant about it.

Ryan: We live in a weird world, There was some guy that videotaped himself he got into a car wreck and I don't think he died but he I mean he's literally like bleeding on the ground. His Instagraming himself, like "how are you going to do this to me. I'm dying. I'm dying." and literally, you can see him bleeding out on the ground. That wouldn't be what I was singing about doing. If I got attacked by a bear I wouldn't be like "SELFIE."

Jon: I might use my phone to take a picture of the damage to see me of the back of my head but I'm most likely not going to have a conversation with myself about being attacked by the Bear. Im Trying to get to hospital as fast as I can. That something I've heard about like wild boar hunting people get nipped at by pigs and stuff and that sounds terrible.

Ryan: Pigs is a whole different story because, pigs they, they come at you and like you know whereas a bear has sharp teeth. Pigs don't. And so when they bite you it's a rip. It's not, it's, it's they grab hold of you and they turn, so they literally are tearing chunks away. And I mean it's gnarly, their tusks are really sharp and that's what will get a lot of people will get like the arteries and stuff in the back and the legs. But yeah I've been there and the scary part is there usually in the brush and you have no idea where they are. You can hear them, you can smell them and I've hunted them with dogs so the dogs are freaking out. And you have no idea where this thing is going to come out and I mean even experience for hunters are like you see a tree, you get near a tree because you may have to climb it. And I mean they're they're dangerous animals that's more dangerous than abalone diving. I can guarantee you that you know now on a national scale more people die from it.

Jon: Especially like in our area thinking about it to, Spring Lakes right across the street from the gym. I mean they're probably more like mountain lion attacks in our area than shark attacks and all that stuff like.

Ryan: There is Rattlesnakes up there.

Jon: Yeah. I mean there are plenty of animals. I just I think that it's the it's the size fear right. I think maybe that's it that gets it for a while in high school I really wanted to go into a Shark Tank and like go diving with sharks and stuff and as long you could see I mean I think that would be cool. I think maybe in your last podcast touched on it was like facing your fears kind of head on I think, I definitely think that's something that I would like to conquer in my lifetime if I could. And just getting over it and going out and swimming and doing something if you experienced that swam with the shark I mean I'd be pretty dope.

Ryan: It's the same reason that I would take a fight. You know it's kind of once you get in that ring and once you're in the water and you're out in the ocean there's a certain point where you just kind of have to accept like, I'm here, I'm going to make the best of it. And if something bad happens, something bad happens, like there's nothing I can do about it other than just ride it out and hope for the best. And that is serenity. That's like what I call Zen, its once you accept you know your fate, It's just the way to go. It's like OK you know whatever happens happens. And I mean literally you aren't talking about Buddhism or Zen or whatever that is it right there whatever happens happens. So it's definitely a good thing.

Jon: To cut back easy Fletcher talks about it in some of his stuff where he talks about like Doctors telling him like "hey man, you had this heart surgery your valve is not strong, you shouldn't go back to lifting all that weight and doing all that stuff." And all he's thinking about it is "If I die on stage, cool. There's no place that I'd rather die. Right? Doing exactly what I love." I hope that that's the same thing like, I mean not in like a dark way or whatever but anything that I do in my life I'm doing it because I really want to do so if I were to happen to go out on that moment I hope anyone who knows me knows that like, celebrate my life, dont mourn it because like, you know what I'm sayin like that the same way like accepting your fate knowing it's like none of us get out of this alive. Right?

Ryan: What would be worse? Not doing something that could be something you love and then getting hit by a car, or doing everything you love and die doing it and then have people go "I kind of wish I would have hung out with him when he was alive." You know I mean that to me seems like a million lives lived more you know than than the other way around.

So any I know it's late, We're going to do another one of these sometime soon, But any parting words of encouragement or if there's people trying to start their journey a certain way? [13.1]

Jon: I definitely think that: know that failing shows that you're trying. I think that that's a big part if you're going on any toward any sort of journey whether it be physically, professionally, mentally, whatever journey you're on. Give it your best effort. Be open and willing to change and make adjustments as needed but to just stay the course. And really I mean stick to stick to a plan stay the course and try your hardest to do what you want to do because anything is possible when you set your mind to it. The biggest things like once you get that confidence and that's what I felt change in me, like once you have that confidence you realize that you can do anything as long as you don't ever stop, You haven't really failed. Right? It's just a little hiccup. a good quote is, "fall forward, because if you fall forward at least it's not backwards. That's still progress." Yes so, big thing is just the decide what you want to do, go out and do it, no matter what, even if everyone's telling you no, if it's something that you really want to go for, I say give it a shot and give it your best effort because you owe it to yourself. That's the only one who's going to give it to you in life so go after it. [1:07.1]

Ryan: Absolutely. Right now people can find you on Instagram.

Jon: Yeah I'm on Instagram. @Jnny.Redbeard. We are working on, also my wife and I we have a blog that's beautyandbrawn.blog.com. That's correct. I had to look up to the side and get confirmation from the wife. She's the brains of the outfit, I am the Brawn I guess right? So you can also find us there. It hasn't been as active as we'd like but that was just kind of changing some stuff throughout that last year. But this new year we're going to be going strong. So yeah those two places to connect with me. [36.0]

Ryan: Awesome. Well we'll put all that below in the transcript in the blog so you can connect. We'll get some pictures and then I think we're going to be teaming up to do some really cool stuff this year anyways. So if you have any questions, if you're in the Sonoma County area and you want a fitness trainer, I can connect you with him, he's a great dude and I think he'll set you straight. So thank you so much for listening and we'll see you next time.